Exercise guide
Roll Triceps Side Lying On Floor
- Beginner
- Isolation
- Timed hold
- Shoulders
- Upper arms
This self-myofascial release technique targets the triceps to alleviate muscle tightness, improve elbow mobility, and enhance recovery. It uses body weight to apply pressure, helping to break up adhesions in the triceps' three heads.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat surface with a foam roller placed perpendicular to your body.
- Position the roller just above the elbow of your bottom arm.
- Extend the bottom arm straight out with your palm facing the ceiling.
- Place your top hand on the floor in front of your chest and bend your top leg for stability.
How to do it
- Slowly shift your body to roll the foam roller from just above your elbow toward your armpit.
- Inhale as you roll toward the shoulder and exhale as you roll back toward the elbow.
- Move at a slow, steady pace, taking 3-5 seconds to cover the length of the muscle.
- Pause on any particularly tender spots for 20-30 seconds to allow for deeper release.
Form checklist
- Keep the arm being rolled completely relaxed to allow the roller to penetrate the muscle.
- Maintain a neutral neck and spine throughout the movement.
- Use your legs and free hand to control the amount of pressure applied.
- Avoid rolling directly onto the elbow joint or the shoulder joint.
Pro tips
- Rotate your thumb toward the floor or toward the ceiling to target the lateral and long heads of the triceps.
- Perform small 'tack and stretch' movements by bending and straightening your elbow while the roller is on a sensitive spot.
Make it harder
- Lift your hips slightly off the floor to shift more of your body weight onto the foam roller.
- Cross your top leg over the bottom leg to minimize floor contact and maximize pressure.
Frequently asked
- What muscles does the roll triceps side lying on floor work?
- The roll triceps side lying on floor primarily targets the triceps, and also works the abs, deltoids, and obliques as secondary muscles.
- What equipment do you need for the roll triceps side lying on floor?
- The roll triceps side lying on floor uses foam roller.
- Is the roll triceps side lying on floor good for beginners?
- Yes. The roll triceps side lying on floor is a beginner-friendly movement and a strong foundation to build on.